Keto Supplements: Do They Work Or Are They A Scam?

The ketogenic diet is a high-fat, low-carbohydrate meal plan that puts your body in a state of ketosis, where it burns fat instead of sugar for energy. While the keto diet has been used for weight loss, blood sugar management, and more, it can be challenging to follow and often leads to a nutritional shortfall. As a result, the market for keto supplements is booming, but do they work?

Keto supplements typically contain medium-chain triglycerides (MCTs) and exogenous ketones or ketone salts. MCTs are a type of fat found in coconut and palm oil that can be used as a source of energy by the body when in ketosis. Exogenous ketones are ketones made outside of the body in a lab, which are said to increase the amount of fat in the body and kick it into ketosis faster.

However, there is limited research on the efficacy of keto supplements, and experts advise caution. While they are probably safe for most people, they may be unnecessary, expensive, and even harmful in some cases. For example, ketone supplements have been linked to side effects such as nausea, vomiting, abdominal pain, and diarrhea.

So, while keto supplements may provide a quick fix for those struggling to stick to the diet, they should not be relied upon. Instead, it is recommended to prioritise getting nutrients through food and only use supplements to make up any shortfalls.

Electrolytes

The keto diet can result in increased water loss from the body, and levels of sodium, potassium, and magnesium can drop, leading to symptoms of the "keto flu," such as headaches, muscle cramps, and fatigue. Electrolyte supplements can help prevent or reduce these symptoms.

There are many electrolyte supplements available specifically designed for those following a keto diet. These supplements typically contain electrolytes such as sodium, potassium, magnesium, calcium, and chloride. They can be found in various forms, including powders, capsules, gummies, and drops, and can be added to water or other beverages. Some supplements also include additional vitamins, minerals, or caffeine.

When choosing an electrolyte supplement, it is important to read the label carefully and consider the form and dosage that best suits your needs. It is also recommended to choose products that have been tested and certified by third-party organizations to ensure safety and efficacy.

It is worth noting that you can also increase your electrolyte intake by adding certain foods to your diet. Avocados, dark leafy greens, nuts, seeds, and fatty fish like salmon are good sources of potassium and magnesium. You can also simply add more salt to your meals or drink bone broth to increase your sodium intake.

Omega-3 fatty acids

There are three main types of omega-3s: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are found in fish, whereas ALA is found in plant foods.

The keto diet is high in fat and low in carbohydrates, and it is important to maintain a healthy ratio of omega-3 to omega-6 fatty acids. Most Americans consume omega-3 and omega-6 in a ratio of 1:20, which is far from the ideal ratio of 1:1 to 1:4. Too much omega-6 can cause inflammation in the body, leading to autoimmune diseases.

Therefore, it is recommended to increase your intake of omega-3s, especially from sea-based sources such as cold-water fish, wild Alaskan salmon, and seaweed. Fish like salmon, mackerel, herring, lake trout, sardines, and albacore tuna are high in omega-3 fatty acids. If you are not a fan of fish, you can try fortified yogurts and milk or take omega-3 supplements containing EPA and DHA.

It is important to note that while plants contain omega-3s, they are in the form of ALA, which has a poor conversion rate to EPA and DHA. Thus, it is recommended to consume straight sources of EPA and DHA rather than relying on the conversion from ALA.

In summary, omega-3 fatty acid supplements are beneficial for those on a keto diet as they help maintain a healthy ratio of omega-3 to omega-6 fatty acids and provide essential support for brain and heart health.

Vitamin D

The ketogenic diet may cause vitamin D deficiency since it restricts food options, and not many foods naturally contain vitamin D. This is especially true for those who are lactose intolerant, as dairy is a good source of vitamin D. Additionally, the keto diet may lead to weight loss, which can further decrease vitamin D levels as it is a fat-soluble vitamin stored in adipose tissue.

Therefore, it is recommended to supplement with vitamin D while on the keto diet, especially during winter when sun exposure is limited. The Endocrine Society recommends adults get 1500 to 2000 IU of vitamin D daily, and a blood test can determine your vitamin D levels.

• Supporting bone and muscle health by regulating calcium absorption
• Aiding in weight loss
• Supporting the nervous, muscular, and immune systems
• Promoting cardiovascular and brain health
• Regulating cellular growth

Calcium

A calcium deficiency can lead to hypocalcemia, which may manifest as osteopenia or osteoporosis, difficulty swallowing, and muscle cramps. Women are more susceptible to osteoporosis, a disease that reduces bone density and quality, leading to an increased risk of fractures.

The recommended daily calcium intake for adults is 1,000 mg, with women over 51 requiring slightly more at 1,200 mg. However, the World Health Organization recommends 500 mg per day, while the UK recommends 700 mg.

Keto-friendly sources of calcium include seeds (poppy, sesame, and chia), cheeses, canned fatty fish with bones (such as sardines), almonds, and green leafy vegetables like kale and broccoli.

If you find it challenging to consume enough calcium through diet alone, calcium supplements can help fill the gap. Calcium carbonate is the cheapest form of calcium supplement and provides 40% elemental calcium. It is also better absorbed when taken in smaller doses with food. On the other hand, calcium citrate is well absorbed with or without food and contains 21% elemental calcium.

Before taking any supplements, it is important to consult with a healthcare provider to determine the appropriate dosage and form of calcium supplement that best suits your individual needs.

Iron

There are a variety of keto-friendly foods that are rich in iron, such as:

• Shellfish (including oysters, mussels, and clams)
• Organ meats (like liver, kidneys, and heart)
• Dark, leafy greens (e.g. spinach and kale)
• Pumpkin seeds
• Dark meat turkey
• Broccoli

However, even with a meat-heavy diet, some people may experience a drop in their iron levels while on the keto diet. This could be due to reduced iron absorption caused by high amounts of fat in the diet.

If you are concerned about your iron levels, it is important to consult a healthcare provider. They may recommend an iron supplement, or suggest ways to increase your iron intake through diet. It is worth noting that some people have reported negative side effects from taking iron supplements, including increased heart rate, trouble breathing, and disrupted sleep.

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